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Spicy Buffalo Chickpea Wraps Tasty and Simple Meal

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- 1 can (15 oz) chickpeas, drained and rinsed - 2 tablespoons olive oil - 1/4 cup hot sauce (such as Frank's RedHot) - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1/2 teaspoon smoked paprika - Salt and pepper to taste - 4 large whole wheat tortillas - 1 cup romaine lettuce, chopped - 1/2 cup cherry tomatoes, halved - 1/4 cup red onion, thinly sliced - 1/2 cup ranch dressing (or vegan alternative) - Fresh cilantro, for garnish The main ingredients create a bold and zesty flavor. Chickpeas give protein and texture. Hot sauce adds heat, while garlic and onion powders provide depth. Smoked paprika offers a nice touch of smokiness. - Sliced jalapeños for extra heat - Avocado slices for creaminess - Spinach for added nutrients - Different sauces like sriracha or tahini You can switch things up with these extras. Adding sliced jalapeños makes it spicier. Avocado brings a creamy taste. Spinach adds nutrition and color to your wraps. These wraps are healthy and filling. Each wrap has about 300 calories. They contain good protein and fiber from chickpeas. The ranch dressing adds some fat, but you can choose a lighter option. Overall, these wraps are a smart choice for a meal. {{ingredient_image_1}} First, preheat your oven to 400°F (200°C). In a large bowl, add one can of drained and rinsed chickpeas. Pour in two tablespoons of olive oil. Then, add 1/4 cup of your favorite hot sauce. I like using Frank's RedHot for its kick! Next, sprinkle in one teaspoon of garlic powder, one teaspoon of onion powder, and 1/2 teaspoon of smoked paprika. Finally, season with salt and pepper to taste. Mix everything until the chickpeas are well coated with the spicy sauce. Spread the chickpea mixture evenly on a baking sheet. Make sure they are in a single layer for even cooking. Place the baking sheet in the preheated oven and roast for 20 to 25 minutes. Keep an eye on them. You want them crispy and slightly caramelized. When they're done, take them out and let them cool for a few minutes. This helps them stay crunchy in your wrap. While the chickpeas cool, prepare your wrap fillings. Start by chopping one cup of romaine lettuce. Then, halve 1/2 cup of cherry tomatoes and thinly slice a small red onion. Now, lay out four large whole wheat tortillas on a clean surface. Spread a generous layer of ranch dressing on each one. Next, add a layer of chopped lettuce, the roasted chickpeas, halved tomatoes, and sliced onion. For an extra burst of flavor, sprinkle fresh cilantro on top. Now, fold in the sides of each tortilla. Roll them up tightly from the bottom to enclose all the tasty fillings. Place each wrap seam-side down to keep them closed. If you want, slice them in half for easier eating. Enjoy your Spicy Buffalo Chickpea Wraps! Roasting chickpeas gives them a crispy texture. First, dry them well with a towel. Wet chickpeas won't get crispy. Toss them with olive oil and spices before roasting. Use a single layer on your baking sheet. This helps them roast evenly. Bake at 400°F for 20-25 minutes. You want them golden brown and crunchy. To make your wraps extra tasty, add more spices. Try cumin for a warm flavor. A pinch of cayenne pepper gives heat. You can also use smoked paprika for a deeper taste. Mixing these spices with your hot sauce creates a bold flavor. Experiment with your favorites to find a mix you love. Wrapping your tortillas well keeps the filling inside. Start by laying out the tortilla flat. Spread ranch dressing across the center. Add your chickpea mixture and veggies on top. Fold the sides in first, then roll tightly from the bottom. This forms a secure wrap that won’t fall apart. Place seam-side down to hold it together. Enjoy your delicious meal without the mess! Pro Tips Perfectly Crispy Chickpeas: For the crispiest chickpeas, ensure they are completely dry after rinsing. Pat them with a paper towel before tossing with olive oil and spices. Customize Your Heat Level: Adjust the spiciness of your wraps by varying the amount of hot sauce. You can start with less and add more to taste. Freshness is Key: Use fresh vegetables for the wraps to enhance the texture and flavor. Crunchy romaine and ripe tomatoes make a big difference! Meal Prep Friendly: These wraps can be prepared in advance. Store the roasted chickpeas and veggies separately, and assemble just before serving to keep everything fresh. {{image_2}} You can easily make these wraps vegan. Use a plant-based ranch dressing instead of regular ranch. Many brands offer tasty vegan options. You can also make your own using cashews and herbs. This switch keeps the wrap creamy and delicious without dairy. If you want a gluten-free option, use corn tortillas. They are soft and flexible, perfect for wraps. You can also find gluten-free whole wheat tortillas in stores. Just check the labels to ensure they meet your needs. To boost nutrition, consider adding avocado or spinach. Avocado adds creaminess and healthy fats. Spinach provides vitamins and minerals. You can also add sliced bell peppers or cucumbers for crunch. These extras enhance flavor and make your wraps even healthier. To store leftover wraps, place them in an airtight container. This keeps them fresh. You can also wrap them tightly in plastic wrap. Store them in the fridge. They will stay good for 1 to 2 days. If you notice any sogginess, it’s best to eat them quickly. To reheat your wraps, you can use a microwave or an oven. If using a microwave, place the wrap on a plate. Heat it for 30 seconds or until warm. If you prefer a crispy wrap, use the oven. Preheat it to 350°F (175°C) and bake for 10 minutes. This makes the wrap crunchy again. You can freeze the wraps for later. Wrap each one in foil or plastic wrap. Place them in a freezer bag. Write the date on the bag. They can last up to 3 months in the freezer. To enjoy, thaw them in the fridge overnight. Then, reheat them as mentioned above. Yes, you can use canned chickpeas. They save time and are easy to use. Just drain and rinse them before cooking. This step removes extra sodium and improves taste. Using canned chickpeas also helps you cook faster. They are already soft, so you don’t have to soak them. Just mix them with the spices and bake. This makes meal prep quick and simple. If you want a different dressing, try yogurt or sour cream. Both give a creamy texture and taste. You can also use hummus for a healthy twist. For a vegan option, try cashew cream or a tahini dressing. These add flavor and creaminess. Adjust the spices to match your taste. These wraps are spicy but not overwhelming. The hot sauce gives them a nice kick. If you want less heat, use less hot sauce. You can also mix in some honey or maple syrup. This balances the spice with a touch of sweetness. If you love spice, add sliced jalapeños or extra hot sauce. Customize it to fit your taste! Spicy Buffalo chickpea wraps are easy to make and full of flavor. We covered key ingredients, preparation steps, and tips for the best texture. You learned about fun variations and storage options to enjoy these wraps later. Try using different spices or vegan swaps to make it your own. These wraps are not just tasty; they fit many diets, too. Enjoy making them and impressing your friends with a healthy meal. Start your wrap journey today!

WANT TO SAVE THIS RECIPE?

Craving a quick, tasty meal? Try these Spicy Buffalo Chickpea Wraps! They’re packed with flavor and super easy to make. Whether you’re feeding yourself or a crowd, this recipe has you covered. Chickpeas, spices, and wraps come together in a delicious way. Ready to spice up your lunch or dinner? Let’s dive into the simple ingredients and steps to create your new favorite dish!

Why I Love This Recipe

  1. Flavor Explosion: This wrap is packed with spicy and tangy flavors from the hot sauce and spices that awaken your taste buds.
  2. Quick and Easy: With just 10 minutes of prep and 25 minutes of cooking, you can have a delicious meal ready in no time!
  3. Healthy Choice: Chickpeas provide a great source of protein and fiber, making these wraps a nutritious option for any meal.
  4. Customizable: Feel free to add your favorite veggies or toppings, making each wrap uniquely yours!

Ingredients

Main Ingredients for Spicy Buffalo Chickpea Wraps

– 1 can (15 oz) chickpeas, drained and rinsed

– 2 tablespoons olive oil

– 1/4 cup hot sauce (such as Frank’s RedHot)

– 1 teaspoon garlic powder

– 1 teaspoon onion powder

– 1/2 teaspoon smoked paprika

– Salt and pepper to taste

– 4 large whole wheat tortillas

– 1 cup romaine lettuce, chopped

– 1/2 cup cherry tomatoes, halved

– 1/4 cup red onion, thinly sliced

– 1/2 cup ranch dressing (or vegan alternative)

– Fresh cilantro, for garnish

The main ingredients create a bold and zesty flavor. Chickpeas give protein and texture. Hot sauce adds heat, while garlic and onion powders provide depth. Smoked paprika offers a nice touch of smokiness.

Optional Ingredients for Variation

– Sliced jalapeños for extra heat

– Avocado slices for creaminess

– Spinach for added nutrients

– Different sauces like sriracha or tahini

You can switch things up with these extras. Adding sliced jalapeños makes it spicier. Avocado brings a creamy taste. Spinach adds nutrition and color to your wraps.

Nutritional Information Overview

These wraps are healthy and filling. Each wrap has about 300 calories. They contain good protein and fiber from chickpeas. The ranch dressing adds some fat, but you can choose a lighter option. Overall, these wraps are a smart choice for a meal.

Step-by-Step Instructions

Preparing the Chickpea Mixture

First, preheat your oven to 400°F (200°C). In a large bowl, add one can of drained and rinsed chickpeas. Pour in two tablespoons of olive oil. Then, add 1/4 cup of your favorite hot sauce. I like using Frank’s RedHot for its kick! Next, sprinkle in one teaspoon of garlic powder, one teaspoon of onion powder, and 1/2 teaspoon of smoked paprika. Finally, season with salt and pepper to taste. Mix everything until the chickpeas are well coated with the spicy sauce.

Roasting the Chickpeas

Spread the chickpea mixture evenly on a baking sheet. Make sure they are in a single layer for even cooking. Place the baking sheet in the preheated oven and roast for 20 to 25 minutes. Keep an eye on them. You want them crispy and slightly caramelized. When they’re done, take them out and let them cool for a few minutes. This helps them stay crunchy in your wrap.

Assembling the Wraps

While the chickpeas cool, prepare your wrap fillings. Start by chopping one cup of romaine lettuce. Then, halve 1/2 cup of cherry tomatoes and thinly slice a small red onion. Now, lay out four large whole wheat tortillas on a clean surface. Spread a generous layer of ranch dressing on each one. Next, add a layer of chopped lettuce, the roasted chickpeas, halved tomatoes, and sliced onion. For an extra burst of flavor, sprinkle fresh cilantro on top.

Now, fold in the sides of each tortilla. Roll them up tightly from the bottom to enclose all the tasty fillings. Place each wrap seam-side down to keep them closed. If you want, slice them in half for easier eating. Enjoy your Spicy Buffalo Chickpea Wraps!

Tips & Tricks

Best Practices for Roasting Chickpeas

Roasting chickpeas gives them a crispy texture. First, dry them well with a towel. Wet chickpeas won’t get crispy. Toss them with olive oil and spices before roasting. Use a single layer on your baking sheet. This helps them roast evenly. Bake at 400°F for 20-25 minutes. You want them golden brown and crunchy.

Enhancing Flavor with Additional Spices

To make your wraps extra tasty, add more spices. Try cumin for a warm flavor. A pinch of cayenne pepper gives heat. You can also use smoked paprika for a deeper taste. Mixing these spices with your hot sauce creates a bold flavor. Experiment with your favorites to find a mix you love.

Wrapping Techniques for Easy Eating

Wrapping your tortillas well keeps the filling inside. Start by laying out the tortilla flat. Spread ranch dressing across the center. Add your chickpea mixture and veggies on top. Fold the sides in first, then roll tightly from the bottom. This forms a secure wrap that won’t fall apart. Place seam-side down to hold it together. Enjoy your delicious meal without the mess!

Pro Tips

  1. Perfectly Crispy Chickpeas: For the crispiest chickpeas, ensure they are completely dry after rinsing. Pat them with a paper towel before tossing with olive oil and spices.
  2. Customize Your Heat Level: Adjust the spiciness of your wraps by varying the amount of hot sauce. You can start with less and add more to taste.
  3. Freshness is Key: Use fresh vegetables for the wraps to enhance the texture and flavor. Crunchy romaine and ripe tomatoes make a big difference!
  4. Meal Prep Friendly: These wraps can be prepared in advance. Store the roasted chickpeas and veggies separately, and assemble just before serving to keep everything fresh.

Variations

Vegan Alternatives

You can easily make these wraps vegan. Use a plant-based ranch dressing instead of regular ranch. Many brands offer tasty vegan options. You can also make your own using cashews and herbs. This switch keeps the wrap creamy and delicious without dairy.

Gluten-Free Wrap Suggestions

If you want a gluten-free option, use corn tortillas. They are soft and flexible, perfect for wraps. You can also find gluten-free whole wheat tortillas in stores. Just check the labels to ensure they meet your needs.

Additions for Extra Nutrition

To boost nutrition, consider adding avocado or spinach. Avocado adds creaminess and healthy fats. Spinach provides vitamins and minerals. You can also add sliced bell peppers or cucumbers for crunch. These extras enhance flavor and make your wraps even healthier.

Storage Info

How to Store Leftover Wraps

To store leftover wraps, place them in an airtight container. This keeps them fresh. You can also wrap them tightly in plastic wrap. Store them in the fridge. They will stay good for 1 to 2 days. If you notice any sogginess, it’s best to eat them quickly.

Reheating Instructions

To reheat your wraps, you can use a microwave or an oven. If using a microwave, place the wrap on a plate. Heat it for 30 seconds or until warm. If you prefer a crispy wrap, use the oven. Preheat it to 350°F (175°C) and bake for 10 minutes. This makes the wrap crunchy again.

Freezing Tips for Meal Prep

You can freeze the wraps for later. Wrap each one in foil or plastic wrap. Place them in a freezer bag. Write the date on the bag. They can last up to 3 months in the freezer. To enjoy, thaw them in the fridge overnight. Then, reheat them as mentioned above.

FAQs

Can I use canned chickpeas instead of dried?

Yes, you can use canned chickpeas. They save time and are easy to use. Just drain and rinse them before cooking. This step removes extra sodium and improves taste.

Using canned chickpeas also helps you cook faster. They are already soft, so you don’t have to soak them. Just mix them with the spices and bake. This makes meal prep quick and simple.

What can I substitute for ranch dressing?

If you want a different dressing, try yogurt or sour cream. Both give a creamy texture and taste. You can also use hummus for a healthy twist.

For a vegan option, try cashew cream or a tahini dressing. These add flavor and creaminess. Adjust the spices to match your taste.

How spicy are these wraps, and can I adjust the heat level?

These wraps are spicy but not overwhelming. The hot sauce gives them a nice kick. If you want less heat, use less hot sauce.

You can also mix in some honey or maple syrup. This balances the spice with a touch of sweetness. If you love spice, add sliced jalapeños or extra hot sauce. Customize it to fit your taste!

Spicy Buffalo chickpea wraps are easy to make and full of flavor. We covered key ingredients, preparation steps, and tips for the best texture. You learned about fun variations and storage options to enjoy these wraps later. Try using different spices or vegan swaps to make it your own. These wraps are not just tasty; they fit many diets, too. Enjoy making them and impressing your friends with a healthy meal. Start your wrap journey toda

- 1 can (15 oz) chickpeas, drained and rinsed - 2 tablespoons olive oil - 1/4 cup hot sauce (such as Frank's RedHot) - 1 teaspoon garlic powder - 1 teaspoon onion powder - 1/2 teaspoon smoked paprika - Salt and pepper to taste - 4 large whole wheat tortillas - 1 cup romaine lettuce, chopped - 1/2 cup cherry tomatoes, halved - 1/4 cup red onion, thinly sliced - 1/2 cup ranch dressing (or vegan alternative) - Fresh cilantro, for garnish The main ingredients create a bold and zesty flavor. Chickpeas give protein and texture. Hot sauce adds heat, while garlic and onion powders provide depth. Smoked paprika offers a nice touch of smokiness. - Sliced jalapeños for extra heat - Avocado slices for creaminess - Spinach for added nutrients - Different sauces like sriracha or tahini You can switch things up with these extras. Adding sliced jalapeños makes it spicier. Avocado brings a creamy taste. Spinach adds nutrition and color to your wraps. These wraps are healthy and filling. Each wrap has about 300 calories. They contain good protein and fiber from chickpeas. The ranch dressing adds some fat, but you can choose a lighter option. Overall, these wraps are a smart choice for a meal. {{ingredient_image_1}} First, preheat your oven to 400°F (200°C). In a large bowl, add one can of drained and rinsed chickpeas. Pour in two tablespoons of olive oil. Then, add 1/4 cup of your favorite hot sauce. I like using Frank's RedHot for its kick! Next, sprinkle in one teaspoon of garlic powder, one teaspoon of onion powder, and 1/2 teaspoon of smoked paprika. Finally, season with salt and pepper to taste. Mix everything until the chickpeas are well coated with the spicy sauce. Spread the chickpea mixture evenly on a baking sheet. Make sure they are in a single layer for even cooking. Place the baking sheet in the preheated oven and roast for 20 to 25 minutes. Keep an eye on them. You want them crispy and slightly caramelized. When they're done, take them out and let them cool for a few minutes. This helps them stay crunchy in your wrap. While the chickpeas cool, prepare your wrap fillings. Start by chopping one cup of romaine lettuce. Then, halve 1/2 cup of cherry tomatoes and thinly slice a small red onion. Now, lay out four large whole wheat tortillas on a clean surface. Spread a generous layer of ranch dressing on each one. Next, add a layer of chopped lettuce, the roasted chickpeas, halved tomatoes, and sliced onion. For an extra burst of flavor, sprinkle fresh cilantro on top. Now, fold in the sides of each tortilla. Roll them up tightly from the bottom to enclose all the tasty fillings. Place each wrap seam-side down to keep them closed. If you want, slice them in half for easier eating. Enjoy your Spicy Buffalo Chickpea Wraps! Roasting chickpeas gives them a crispy texture. First, dry them well with a towel. Wet chickpeas won't get crispy. Toss them with olive oil and spices before roasting. Use a single layer on your baking sheet. This helps them roast evenly. Bake at 400°F for 20-25 minutes. You want them golden brown and crunchy. To make your wraps extra tasty, add more spices. Try cumin for a warm flavor. A pinch of cayenne pepper gives heat. You can also use smoked paprika for a deeper taste. Mixing these spices with your hot sauce creates a bold flavor. Experiment with your favorites to find a mix you love. Wrapping your tortillas well keeps the filling inside. Start by laying out the tortilla flat. Spread ranch dressing across the center. Add your chickpea mixture and veggies on top. Fold the sides in first, then roll tightly from the bottom. This forms a secure wrap that won’t fall apart. Place seam-side down to hold it together. Enjoy your delicious meal without the mess! Pro Tips Perfectly Crispy Chickpeas: For the crispiest chickpeas, ensure they are completely dry after rinsing. Pat them with a paper towel before tossing with olive oil and spices. Customize Your Heat Level: Adjust the spiciness of your wraps by varying the amount of hot sauce. You can start with less and add more to taste. Freshness is Key: Use fresh vegetables for the wraps to enhance the texture and flavor. Crunchy romaine and ripe tomatoes make a big difference! Meal Prep Friendly: These wraps can be prepared in advance. Store the roasted chickpeas and veggies separately, and assemble just before serving to keep everything fresh. {{image_2}} You can easily make these wraps vegan. Use a plant-based ranch dressing instead of regular ranch. Many brands offer tasty vegan options. You can also make your own using cashews and herbs. This switch keeps the wrap creamy and delicious without dairy. If you want a gluten-free option, use corn tortillas. They are soft and flexible, perfect for wraps. You can also find gluten-free whole wheat tortillas in stores. Just check the labels to ensure they meet your needs. To boost nutrition, consider adding avocado or spinach. Avocado adds creaminess and healthy fats. Spinach provides vitamins and minerals. You can also add sliced bell peppers or cucumbers for crunch. These extras enhance flavor and make your wraps even healthier. To store leftover wraps, place them in an airtight container. This keeps them fresh. You can also wrap them tightly in plastic wrap. Store them in the fridge. They will stay good for 1 to 2 days. If you notice any sogginess, it’s best to eat them quickly. To reheat your wraps, you can use a microwave or an oven. If using a microwave, place the wrap on a plate. Heat it for 30 seconds or until warm. If you prefer a crispy wrap, use the oven. Preheat it to 350°F (175°C) and bake for 10 minutes. This makes the wrap crunchy again. You can freeze the wraps for later. Wrap each one in foil or plastic wrap. Place them in a freezer bag. Write the date on the bag. They can last up to 3 months in the freezer. To enjoy, thaw them in the fridge overnight. Then, reheat them as mentioned above. Yes, you can use canned chickpeas. They save time and are easy to use. Just drain and rinse them before cooking. This step removes extra sodium and improves taste. Using canned chickpeas also helps you cook faster. They are already soft, so you don’t have to soak them. Just mix them with the spices and bake. This makes meal prep quick and simple. If you want a different dressing, try yogurt or sour cream. Both give a creamy texture and taste. You can also use hummus for a healthy twist. For a vegan option, try cashew cream or a tahini dressing. These add flavor and creaminess. Adjust the spices to match your taste. These wraps are spicy but not overwhelming. The hot sauce gives them a nice kick. If you want less heat, use less hot sauce. You can also mix in some honey or maple syrup. This balances the spice with a touch of sweetness. If you love spice, add sliced jalapeños or extra hot sauce. Customize it to fit your taste! Spicy Buffalo chickpea wraps are easy to make and full of flavor. We covered key ingredients, preparation steps, and tips for the best texture. You learned about fun variations and storage options to enjoy these wraps later. Try using different spices or vegan swaps to make it your own. These wraps are not just tasty; they fit many diets, too. Enjoy making them and impressing your friends with a healthy meal. Start your wrap journey today!

Spicy Buffalo Chickpea Wraps

A delicious and spicy wrap filled with roasted chickpeas and fresh vegetables.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Course
Cuisine American
Servings 4
Calories 350 kcal

Ingredients
  

  • 1 can chickpeas, drained and rinsed
  • 2 tablespoons olive oil
  • 1 cup hot sauce (such as Frank's RedHot)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 2 smoked paprika
  • to taste salt and pepper
  • 4 large whole wheat tortillas
  • 1 cup romaine lettuce, chopped
  • 1 2 cherry tomatoes, halved
  • 1 4 red onion, thinly sliced
  • 1 2 ranch dressing (or vegan alternative)
  • for garnish fresh cilantro

Instructions
 

  • Preheat your oven to 400°F (200°C).
  • In a mixing bowl, toss the drained chickpeas with olive oil, hot sauce, garlic powder, onion powder, smoked paprika, salt, and pepper until evenly coated.
  • Spread the chickpea mixture on a baking sheet in a single layer and roast in the preheated oven for 20-25 minutes, or until crispy and slightly caramelized.
  • While the chickpeas are roasting, prepare your wrap ingredients: chop the romaine lettuce, halve the cherry tomatoes, and slice the red onion.
  • Once the chickpeas are done, remove them from the oven and let them cool for a few minutes.
  • Lay out each tortilla on a clean surface. Spread a generous layer of ranch dressing on each tortilla, followed by a layer of chopped romaine, roasted chickpeas, cherry tomatoes, and red onion.
  • Sprinkle fresh cilantro over the fillings for added flavor.
  • Fold in the sides of the tortilla and roll it up tightly from the bottom to enclose the filling.
  • Place the wraps seam-side down to secure them, and slice in half if desired.

Notes

Serve the wraps on a platter, garnished with extra cilantro and a drizzle of ranch dressing on the side for dipping. Consider adding sliced jalapeños for an extra kick!
Keyword chickpeas, spicy, vegetarian, wraps

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